Warmup: 800-1000, 50 drill/50 swim
Kick: 2 x [150-100-50, progressive] (:20r)
Drill: 4 x 25 free, 12.5 strong, 12.5 easy
Swim: 4 x 4 minutes strong + 100 active rest (on 8:00)
Warmdown: 5-10 minutes drilling
Kick: 2 x [150-100-50, progressive] (:20r)
Drill: 4 x 25 free, 12.5 strong, 12.5 easy
Swim: 4 x 4 minutes strong + 100 active rest (on 8:00)
Warmdown: 5-10 minutes drilling
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